5 herbs that boost gut health, according to a top gastroenterologist

One of the best ways to take care of your health is to start with your gut. From keeping your digestion smooth to adjusting your energy levels and mood for the day, gut health has a lot more significance than you assume. For instance, how would your day look if you felt bloated? Dr. Saurabh Sethi, a board-certified gastroenterologist trained at Harvard and Stanford, has emphasized the importance of gut health and also discussed some herbs that can help keep your digestive system in top shape. Let's take a closer look...

Turmeric

Taking care of your gut health doesn't necessarily mean spending on expensive and fancy supplements. Simple herbs that you find in your kitchen can help. For instance, turmeric. Turmeric has been used for its healing properties for ages, thanks to curcumin, its active compound known for anti-inflammatory and antioxidant effects. Dr. Sethi explains that turmeric helps reduce gut inflammation and supports bile flow, which aids in the digestion of fats. “Add to warm milk or curries to soothe from the inside out,” he suggested.

Ginger

Your mum would have given you ginger shots every time you complained of indigestion. The gut doctor also agrees that ginger can help relieve nausea, whether caused by motion sickness, pregnancy, or digestive upset. It also stimulates saliva, bile, and gastric enzymes to improve overall digestion. If you are feeling bloated, ginger is the go-to medicine. “I steep ginger in tea daily, especially after large meals,” Dr. Sethi says. You can also add them to your stir fries, soups, and smoothies.

Fennel seeds

Fennel seeds have long been praised for their digestive benefits. These seeds are used in Indian and Mediterranean cuisines to enhance the flavour, and also boost digestion. Dr. Sethi reveals that fennel seeds can naturally relieve gas and bloating. They contain compounds that help relax gastrointestinal muscles, making them effective against gas and bloating. “Chew after meals or make a calming tea (your grandma was right),” he adds.

Cumin

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Yes, the humble cumin in your kitchen is packed with health benefits, especially for the gut. It promotes bile secretion, which helps break down fats and improves nutrient absorption. Dr. Sethi reveals that cumin is also helpful in relieving the abdominal cramps linked with irritable bowel syndrome. “Toast it into your dals or veggie stir-fries,” he suggests.

Cinnamon

Cinnamon has more beneficial effects than its spicy sweetness. Often used in sweet treats and non-vegetarian preparations, cinnamon is also known for its digestive benefits. Dr. Sethi stresses that it can help regulate blood sugar, which in turn supports steady energy and reduces digestive stress. It can also calm gut motility, so people who experience alternating constipation and diarrhea may find this herb more effective. You can add cinnamon to your oats, kefir, or sprinkle it in your coffee.